SeatedBeginner
Seated Hands Up Mudra
Urdhva Anjali Mudra Seated
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About This Pose
Seated Hands Up Mudra combines the grounding stability of a seated position with an uplifting overhead arm reach and prayer hands. This energizing pose lengthens the spine, opens the shoulders, and creates a sense of expansion and aspiration. The overhead mudra position encourages deep breathing by expanding the ribcage while promoting mental focus and clarity. Regular practice improves posture, enhances breathing capacity, and cultivates a sense of openness.
Step-by-Step Instructions
- 1
Sit tall in comfortable position
- 2
Ground through sitting bones
- 3
Inhale and reach arms overhead
- 4
Bring palms together above head
- 5
Keep shoulders relaxed down
- 6
Breathe steadily and hold
Alignment Cues
- Form mudra with fingers intentionally
- Keep arms relaxed yet lifted
- Maintain tall spine throughout
- Soften breath and face
Benefits
- Lengthens spine significantly
- Opens shoulders and chest
- Encourages deep breathing
- Promotes mental focus
- Creates sense of expansion
- Improves overall posture
Modifications
- Lower arms slightly
- Sit on block
Variations
- Seated overhead mudra
Cautions & Contraindications
Cautions
- Avoid shoulder tension
- Keep ribs soft
Avoid this pose if you have:
- Shoulder injury
- Neck pain
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedmudrabreath
Equipment
yoga mat
